Why I stopped blogging/ I’m back!!

IMG_5216Hello my dear readers!

As you noticed the last 8-9 months I wasn’t really active on my blog, here is the reason why! As you guessed in July of 2016 we found out I’m expecting a little baby boy! It was the most amazing feeling I could ever imagine to be able to carry my baby. Pregnancy wasn’t a fairytale for me, especially the first 4 months. I was really sick, I had nausea and morning sickness every single day, I had no appetite, I hated everything healthy, like salads, greens, juices, all I could eat was bread and butter. We could not go in restaurants or places where smelled like food, cause I felt like throwing up. After the 4th month I started to be a little bit better. After 4 months of no exercise or gym, I started to be a little more active, going to the gym 2-3 times a week. I started to eat again a little bit healthier and feeling myself again.

Throughout my pregnancy I gained a total of 12 kg (26 lbs). Everybody kept telling me I don’t have a big belly, but at the end of my journey I felt really huge!

Here is a picture I took one day before giving birth

IMG_5800

Around week 35 I totally stopped exercising, I wanted to play safe and to be careful so baby doesn’t come to early.

Long story short, I had my little boy on march 24th, giving birth wasn’t a piece of cake either. After one day of labor I ended up in the surgery room, and had my baby with a c-section.

As we know a c-section is a major surgery, a scar I’m so proud of and feel so blessed that I can be the mommy of this gorgeous little soul, I can’t even find words to express myself.

Because it is¬†a major surgery, my body needs to heal, so for at least 3 months I should avoid any physical effort and exercise ūüė¶

Now that I have everything I need in life, I promise I will start blogging again and I’m working on a body transformation program, so stay tuned and fallow my own transformation.

Have a great day!

 

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Healthy breakfast/dessert 

Hello everybody! 

What a beautiful day for a dessert right? 

But a healthy one! 

Today I made this super delicious quinoa apple pie kinda dessert, I call it apple pie bc it really tastes like that.

Ingredients:

  1. 1 cup uncooked quinoa
  2. 1 1/2 teaspoons cinnamon
  3. 1/2 teaspoon nutmeg
  4. 1/8 teaspoon ground cloves
  5. 2 apples, peeled, diced
  6. 1/4 cup cut up dates
  7. 2 eggs
  8. 2 cups almond milk
  9. 1/4 cup monk fruit sweetener ( or any other sweetener)
  10. 1/3 cup walnuts, chopped

Directions:

  • Preheat the oven to 350¬įF. Lightly grease a baking dish
  • In a small bowl, mix the uncooked quinoa with the spices. Pour into greased dish.
  • Sprinkle the apple and dates on top of the quinoa.
  • In a bowl, beat the eggs. Whisk in the almond milk and sweetener.
  • Pour the egg-and-milk mixture over the top of the fruit and quinoa. Lightly stir it
  • Sprinkle the chopped walnuts on top
  • Bake for 1 hour or until the casserole is mostly set with only a small amount of liquid left.
  • And enjoy! Perfect for breakfast or dessert 

Low carb easy cheesecake

img_6614Hello everybody!

I have a new cheesecake recipe for you, it is really simple, with just a few ingredients.

It is perfect if you are following a low carb high fat diet, its is very low in carbohydrates.

here is what you need:

Ingredients for the crust:

  1. 2 cups of almond meal of flour
  2. 1/4 cup of your favorite sweetener (I used monk fruit extract)
  3. 3 tbsp of melted coconut oil

Mix all ingredients and press them in a cake pan.

img_6709Ingredients for the cheese cream:

  1. 2  (8 ounce) packages to cream cheese
  2. 2 (8 ounce) containers of mascarpone (room temperature)
  3. 1 cup of sweetener of your choice
  4. 3 tablespoons of fresh lemon juice
  5. 2 tablespoons of lemon zest
  6. 1 tablespoon of vanilla extract
  7. 4 large eggs

Using an electric mixer, beat the cream cheese, mascarpone cheese, and sweetener in a large bowl until smooth, occasionally scraping down the sides of the bowl.
Beat in the lemon juice, lemon zest and vanilla extract.
Add the eggs, 1 at a time, beating just until blended after each one.
Pour the cheese mixture over the crust in the pan, and bake it for 45 min to 1 hr on 325 degrees F.

Let it cool down for 6 hrs or overnight

Enjoy!

 

 

Stuffed bell peppers

img_6147Hello everybody!

I have a very easy and delicious lunch idea for you guys. I made theese yesterday and it didn’t took me more than 30-35 minutes.

Ingredients:

  • 4 bell peppers
  • 1 small onion
  • riced cauliflower (2 cups)
  • handful of mushrooms
  • 1 cup of black beans
  • salt, pepper, red paprika, chili

How to:

  1. Dice the onions in small pieces, sauté them in avocado or coconut oil
  2. Cut the mushrooms in small pieces and add them to the onion
  3. add the cauliflower rice and sauté them all together on low heat
  4. meanwhile but the button part of the peppers, spray them with oil and outer them in the oven on medium heat
  5. when the onion, the mushroom and the cauliflower rice are saluted well add the canned black beans and the spices
  6. When the bell peppers are a little softened fill them with the sautéed veggies
  7. you can add some cheese on the top, if you are vegan than vegan rice or almond cheese and put them back in the oven and broil them for 5 more minutes
  8. Thaths is! Good appetite!

 

Stuffed portobello mushrooms 

Hello everybody!
Here is our dinner for tonight, try it out!

Ingredients:

  1. 2 portobello mushrooms
  2. 1 small onion
  3. 3/4 cup minced mushroom
  4. 1 cup of baby spinach
  5. 1/4 cup red bell peppers
  6. 2 eggs

Directions:

  • Saut√© the onions for 6-8 minutes
  • Add the diced mushrooms and bell pepper
  • Add the spinach
  • Season it with salt and pepper, Italian seasoning, garlic powder
  • Heat the oven at 350 Fahrenheit
  • Spray some olive oil on the mushrooms and some salt, and stuff it with the saut√©ed vegetables
  • Crack an egg on top and bake it for 20 minutes
  • Enjoy!

This a very low carb and very filling recipe!

Have a great evening!

Chocolate-coconut fat bombs

imageHello everybody!

I have a new diet recipe again for you! Probably you read about the benefits of coconut oil, if not you should! Besides all the benefits cooking with it, it’s amazing!

Theese fat bombs main ingredient is coconut oil, you would have not guessed it right? They contain zero carbohydrates, so being on a low carb or ketogenic diet, this is best you can ever have.

Ingredients for the chocolate layer:

  • 4 tbsp of coconut oil
  • 2 scoops of powdered stevia (or any kind of sweetener)
  • 1-2 tbsp of cocoa powder
  • vanilla extract

Ingredients for the coconut layer

  • 3 tbsp of coconut oil
  • 3 tbsp of coconut butter (or coconut manna)
  • 2 scoops of powder stevia
  • few drops of lemon or lime juice

imageDirections:

  1. Melt the coconut oil, add all ingredients for the chocolate layer
  2. Pour the mixture into cupcake molds
  3. place them in the freezer
  4. meanwhile we prepare the coconut layer
  5. in the melted coconut oil add the coconut butter, sweetener and lime juice
  6. mix it well, till the coconut butter becomes creamy
  7. when the chocolate layer is already solid, pour the coconut layer on it and put it back in the freezer for 15-20 minutes
  8. Enjoy!

 

Reasons why you don’t have abs! And how to get a six pack!

imageHello everybody!

Today I want to talk about abs! Lots of you girls (and also guys) have been asking me constantly what’s the best exercise to get abs, what’s the best diet for a six pack abs, what are the tricks of getting abs are?

I’m telling you now, unfortunately there is no secret or magic pill to obtain that toned and muscular six pack look.

There are many things that you could be doing wrong and you don’t even know about it.

Here are the top 5 reasons why you are not seeing your abs!

1. Your body fat percentage

If you have a higher body fat % (over 18% girls, over 10% guys) might be the reason. You can have perfect abdominal muscles under the fat layer, but you will not be able to see it unless you decrease your body fat!

2. You think doing 100-150 ab crunches every day will give you abs

Sorry to spoil your dreams, but you can do as many crunches you can, if your body fat percentage is high, your abs can’t show!

3. Your diet!

If you think going to the gym and working out every day for hours will out balance your diet, you are wrong! Your diet has to be clean, meaning no processed foods, no fried foods, no sugars, no fast food! It’s a big misconception that people who work out every day can eat whatever they want and they maintain their abs!

4. You don’t get enough sleep

Rest is very important! If you don’t sleep enough, your body is in stress and it will not produce enough hormone called leptin (which helps you to feel full). You will feel hungry more often, and not feel full even after a meal.

5. You don’t drink enough water!

Water is essential for a healthy body! If you are not hydrated toxins build up in your system and nothing good will come out from that!

Here is what you should be doing!

1.¬†If you want to get your body fat down, make sure to incorporate a solid dose of high intensity cardio and emphasize a healthy, LEAN diet. I train clients on a daily basis and the most efficient exercise that burns that body fat is HIIT training. You don’t have to do if for hours, a max of 15 minutes is enough, but you really have to push your limits!

2. You cannot lose body fat in specific areas of your body by training that body part more often. So doing crunches even 200 per day will not help you! The only way to strip the fat from your abs is by slowly and gradually burning it off from your entire body through cardio, nutrition, and resistance training.

3. The most effective action toward achieving those sculpted abs is to clean up your diet. When it comes to your abs, training Them every day will not help you. You need a smart meal plan to lower your body fat percentage and uncover your abs. Stay away from fatty, highly processed foods, which may keep you from your goal of a flat stomach. Instead consume good fats from foods such as fish, nuts, seeds and avocados in.

4. Try to get at least 8 hours of sleep a night! Make it easier on yourself by staying away from caffeine late at night and turning off all electronic devices (such a your phone, TV, laptop) a few hours before bed. Drinking a cup of herbal tea, such as chamomile, can also help you to sleep better!

5. Is the best to¬†drink at least 16 ounces of chilled water as soon as you wake up in the morning. German scientists recently found that doing this boosts metabolism by 24 percent for 90 minutes afterward. (A smaller amount of water had no effect.) What’s more, a previous study determined that muscle cells grow faster when they’re well hydrated. Are you convinced?

Remember! Achieving nicely sculpted abs will not happen over night. Trust the journey, keep your diet clean and exercise regularly.